Stick and Vibration
NX Full Warm Up (Dynamic, ground based/activation, lunge matrix, rev hyper 2x10 @4,8)
Quick stretch/ankles
Lo to hi 8, 7/Clean Complex bar +10/greens
Hang Clean 4x4 @ 154, 176, 199, 221
DB Bench 3x 5+ @ 60,80, 100 (9)
Ladder Drills & Quick Decel star drill x 1 (10 minutes of work)
Inverted Row 4x 10,10, 8, 8 / Face Pull w/ external rotation 4x12 (abs 10 reps leg raise, 20 reps ball sit up)
2x12 Front Raise/ 2x 20 Band Pull Apart
Gun show than Pallof Press